Meal Plan for June 27, 2018

This week, watermelons are in. If you are feeling froggy, try adding the watermelon pico recipe to your favorite taco. And don’t toss the rinds! You can make pickles with them.


Tomato Cucumber Salad
Servings: 4 side dishes
  • 1 tablespoon fresh basil chopped
  • 1/2 teaspoon fresh thyme leaves
  • 1/2 teaspoon fresh oregano leaves chopped
  • 1/2 teaspoon salt divided
  • 1/2 teaspoon fresh ground black pepper
  • 1 1/2 tablespoons red wine vinegar
  • 1/8 cup extra virgin olive oil
  • 2 cucumbers sliced
  • 1/2 red onion thinly sliced
  • 1 lb heriloom tomatoes/cherry tomatoes quartered/cut in half
  • 1 can of cannellini beans rinsed and drained
  1. Place the sliced cucumbers in a large colander and sprinkle with ½ teaspoon salt. Toss to coat and leave to drain.
  2. Combine the basil, thyme, oregano, 1/4 teaspoon salt, pepper, red wine vinegar and olive oil. Whisk and set aside.

  3. Combine the tomatoes, onions and drained cucumbers. Pour the vinaigrette over the vegetables and set aside at room temperature for about 30 minutes. Add white beans and toss gently before serving.

Recipe Notes

Recipe adapted from Saving Dessert

Feel free to use dried versions of basil, thyme and oregano

Corn Fritters
  • 1/3 cup yellow cornmeal
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon kosher salt or more to taste
  • 1/2 teaspoon ground black pepper
  • Handful of celery leaves finely chopped
  • 1/3 cup milk
  • 2 cups grilled corn or if you don't want to grill yours you can use regular corn kernels
  • Frying oil of choice
  1. In a large bowl whisk together cornmeal, flour, baking powder, salt, pepper, and parsley. Add milk and mix together with a wooden spoon until thick and thoroughly mixed through. Add the grilled corn and mix well with the flour mixture until all the kernels are well-coated.
  2. Heat up a skillet over medium high heat and add some oil to the pan.

  3. Using a 1/3 cup measuring cup, scoop corn mixture out and place into the skillet, gently pressing the mound down so it's flattened. Cook for 5 minutes on one side, or until it's browned, flip, and cook another 5 minutes, or until it's browned. Remove and repeat for all the other corn fritters.
  4. Serve immediately.
Recipe Notes

Photo and recipe from: https://www.tablefortwoblog.com/grilled-corn-fritters/

Spicy Roasted Broccoli

If you’ve never had roasted broccoli before, be prepared for it to become your new favorite! Broccoli is an alkaline food which means it keeps the body from being too acidic. It’s high in fiber which keeps you feeling full longer. Broccoli also contains many essential minerals. This hearty side dish has a kick to it, but it can definitely be adjusted depending on personal preference.

Servings: 2 People
  • 1 lb broccoli, cut into florets
  • 1/4 cup olive oil, divided
  • 1/2 tsp sea salt
  • 1 tbsp lemon juice
  • 1 tsp lemon zest
  • 1 tbsp capers, minced
  • 1 tsp red pepper flakes omit if you don't want it spicy
  • freshly ground black pepper
Preheat the oven to 425.
  1. On a baking sheet, toss the broccoli with the salt and half of the olive oil.

  2. Roast for 10 minutes, flip, and roast for another 10, or until nicely browned and softened.

  3. Meanwhile, in a large bowl, combine the remaining olive oil, lemon juice, lemon zest, capers, red peppers flakes, and some freshly ground black pepper to taste.

  4. Once the broccoli is done, toss with the dressing and serve.

Shrimp Tacos with Watermelon Pico
For the shrimp
  • 1 1/4 pounds medium shrimp peeled and deveined, tails removed
  • 3 tablespoons olive oil
  • 2 teaspoons smoked Spanish paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon ground chile powder
  • 1/4 teaspoon ground cayenne
  • 1 teaspoon kosher salt
For the watermelon pico de gallo
  • 3 cups seedless watermelon diced into small 1/2" cubes
  • 1 large red or white onion diced
  • 1 small bunch of cilantro chopped
  • 2 fresh limes juiced
  • 1/2 teaspoon red chile flakes OR 1 jalapeño pepper minced
  • Kosher salt and black pepper to taste
For the sauce
  • 1/3 cup mayonnaise
  • 2 tablespoons fresh lime juice
  • 1 teaspoon ground cumin
  • You’ll also need
  • 12 small soft tortillas corn or wheat
  • Additional lime wedges for serving
  1. In a large bowl, combine the shrimp, olive oil, paprika, cumin, cayenne, and salt. Toss well to combine and set aside while you make the salsa.
  2. Make the salsa: In another bowl, toss together the diced watermelon, onions, cilantro, lime juice, and chile. Sprinkle with kosher salt and toss again. Cover and chill until serving.
  3. Whisk together the mayonnaise, lime juice, and cumin to make the sauce.
  4. Heat a bit of olive oil in a skillet over medium-high heat. Add the shrimp and sauté about 5-7 minutes, or until shrimp are fully cooked and slightly charred on the edges.
  5. Assemble tacos by spreading tortilla with a bit of the sauce, layering on the shrimp and spoonfuls of pico de gallo. Serve with lime wedges on the side.
Watermelon Pickles
  • Rind from a watermelon
  • 1/2 cup apple cider vinegar
  • 1/2 cup water
  • 2/3 cup sugar
  • 1 ounces candied or crystalized ginger chunks 1/4 cup
  • 2 teaspoons kosher salt
  • 1/2 teaspoon red pepper flake
  • 1/2 teaspoon allspice berries
  • 1/2 star anise pod
  1. Scoop out melon leaving about 1/4-1/2 inch of red flesh.
  2. Peel off outer green with vegetable peeler and then cut into 1-inch cubes.
  3. Bring the apple cider vinegar, water, sugar, ginger, salt and spices to a boil over medium-high heat in a medium saucepan (2-quart). Hold the boil for 60 seconds then carefully add the watermelon. Return to a boil and turn off the heat. Remove the pan from the heat and cool for 30 minutes.
  4. Move the pickles to a 2-quart jar using a canning funnel and ladle. Pour on as much of the pickling juice as possible. Cover the jar and leave at room temperature for another one and half hours.
  5. Refrigerate overnight and consume within a month. These pickles must be refrigerated.
Recipe Notes

Great as a side with grilled dishes or as salad tossed with crispy, crumbled bacon and served over greens. Recipe and photo from: https://altonbrown.com/watermelon-rind-pickles-recipe/

Dragon Tongue Beans in Ginger Vinaigrette
  • 1 lb Dragon Tongue Beans (or any other green beans)
  • 1 tsp sea salt more as needed
  • 1 tbsp toasted sesame seeds optional
  • 1 tbsp fresh ginger grated
  • 2 tbsp rice or apple cider vinegar
  • 2 tbsp toasted sesame oil (or other preferred oil)
  • 1-2 tsp honey or sugar
  • salt or soy sauce (to taste)
  1. Wash beans and cut off any unwanted ends. If you don't have sesame oil, you could use grape seed or olive instead.
  2. Prepare to steam the beans by adding a little water (about 1/4 cup to the bottom of a medium pot. Bring to a boil.
  3. Add beans to the pot and sprinkle with 1 tsp sea salt. Cover with lid and steam on medium-low for 4-5 minutes, or until just cooked. Don't over steam because you want some crispness in the texture!
  4. Drain cooked beans and immediately rinse with cold water or chill in an ice water bath until cooled down.
  5. Cut into thirds or fourths depending on size. Set aside while you make the dressing.
  6. For the dressing, cut off a thumb-sized chunk of ginger. Peel off skin and grate.
  7. Mix grated ginger with 2 Tbsp of oil, 2 Tbsp of vinegar and 1 tsp of honey/sugar. Mix well until honey/sugar dissolves. Add a bit of salt (or soy sauce) to taste. If it's too vinegar-y, add more honey.
  8. In a bowl, pour dressing over green beans and toss until evenly coated.
  9. Let rest in refrigerator for at least 30 minutes to let the flavor soak in (stir occasionally). You can also let marinade for a couple hours!
  10. Toasted sesame seeds are excellent with the ginger dressing, so sprinkle liberally over the salad. If you have raw sesame seeds, you can toast them easily by heating in a DRY pot or frying pan for a few minutes, until they start to smell good 🙂
Recipe Notes

Photo and recipe from: http://cookmap.com/en/recipes/dragons-tongue-beans-with-ginger-vinaigrette

Scalloped Potatoes and Caramelized Fennel
  • 2 tablespoons unsalted butter room temperature, divided
  • 1 tablespoon extra-virgin olive oil
  • 1 fennel bulb about 1½ lb., trimmed, quartered, cored, thinly sliced
  • sea salt and freshly ground black pepper
  • 1/4 cup dry white wine or dry vermouth or broth
  • 2 bay leaves
  • 1 pounds waxy potatoes such as Yukon Gold, peeled, sliced ⅛” thick
  • 1/2 cups heavy cream
  • 3/4 cups whole milk
  • 1 clove garlic halved
  • 1/2 cup shredded Comté or Gruyère cheese
  1. Preheat oven to 350°. Coat a 8x8” baking dish with 1 Tbsp. butter; set aside.

  2. Heat remaining 1 Tbsp. butter and oil in a large deep skillet over medium heat. Add fennel; season with salt and pepper and cook, stirring occasionally, until fennel is evenly coated with fat and begins to sizzle, about 2 minutes. Add wine and 1 bay leaf. Cover, reduce heat to medium-low, and cook, stirring occasionally, until fennel is tender, about 20 minutes.

  3. Uncover, increase heat to medium-high, and cook, stirring often, until liquid has evaporated and fennel is golden brown and caramelized, about 10 minutes. Add 1–2 Tbsp. water to deglaze pan, scraping up any browned bits from bottom of pan for added flavor. Discard bay leaf. Set fennel aside.

  4. Bring remaining bay leaf, potatoes, cream, milk, and garlic to a simmer in a large wide pot (watch carefully; do not let mixture boil over). Season with salt and pepper and cover with lid slightly ajar; simmer gently until potatoes are just tender and liquid has thickened, about 10 minutes. Discard bay leaf and garlic.

  5. Using a slotted spoon, transfer ⅓ of potatoes to prepared dish, spreading in an even layer. Season with salt and pepper and sprinkle with ⅓ cup Comté. Cover with half of fennel. Repeat process, ending with fennel. Cover with remaining ⅓ of potatoes and sprinkle with remaining ⅓ cup Comté. Pour cream mixture over. Cover gratin tightly with foil and bake for 35 minutes. Remove foil and bake gratin until top is bubbling and golden, about 30 minutes longer. Gratin can be made 1 day ahead. Let cool; cover and chill. Rewarm, covered, in a 350° oven for 20 minutes, then uncover and cook until bubbling around edges and warmed through in the center, about 20 minutes longer.

Recipe Notes

Photo and recipe from: https://www.bonappetit.com/recipe/scalloped-potatoes-caramelized-fennel


Meet the Author

Michele Reneau

Michele and her husband relocated to Chattanooga, TN from Charleston, SC in 2009. Leaving a successful real estate career upon relocation, and shortly after became a mom, she transferred her passion of helping people into health matters. She became a Certified Health Coach and enthusiast for local real food. Michele is the Chattanooga Chapter leader of the Weston A Price Foundation. The Reneaus who now have 4 children started a family farm in 2015 on Signal Mountain. Michele loves to cook, eat and teach others about real food.